Friday Funday, sort of. Running, sumo deadlifts and box overs, for time. You’ll have some fun when you are done????

Overhead Strength Day followed by a Mid-Week Grinder. Rowing, jump rope and ? Be there, especially if you are a bit sore. This one will

Back squats, heavy

[vc_row][vc_column][vc_column_text]A typical Monday grinder of Toes to bar, goblet lunges and ball slams. Plus a plank hold contest inthe cool down.  Be there. Sneak Peek

Results:

[vc_row][vc_column][vc_column_text]Tabata Intervals – Be there![/vc_column_text][/vc_column][/vc_row]

Deadlifts, sumo and traditional stance, heavy. Be there.

Empty Bar Deck of Cards. You will have an empty barbell in you hands for all except the Aces and Jokers. Be there. Jacked version:

[vc_row][vc_column][vc_column_text]Sumo deadlifts, pushups and running, for almost 20 minutes.  Be there! Sneak Peek for the Week: Tuesday: Power Cleans and running, Grace weight Wednesday: Deck

AB/Core Training for 22-25 minutes, plus a self-directed AWOD.

Overhead squats, strength or skill work

Hang power cleans and push presses, heavy. Followed by a spicy conditioning piece with rowing & ? Be there.

Swinging Annie

Memorial Day Workout One big class at 9:00am and then we are closed for the holiday. We will have an alternate workout for those who

Deadlifts and seated DB presses, heavy. Be there.

Grace or Isabel #climbingwithkara all week. Earn one ticket in the bucket for every 100 reps of mountain climbers and/or step-ups every day this week.

[vc_row][vc_column][vc_column_text]* It’s not a prize drawing #nevermissamonday today, we’re switching it to another day! TODAY: If anyone performs 100 mountain climbers and/or step-ups for “Climbing

Results:

“100s”

Hang cleans, heavy or skill work. Be there

DB Incline Bench 10-10-10-10 Followed by a spicy 18 minute AMRAP running WOD peppered with a dumbbell, a slam ball and hanging from a pullup

TwoWOD Tuesday

[vc_row][vc_column][vc_column_text]Empty bar front squats, burpees and pullups, with a little rowing mixed in.  Be there. #nevermissamonday Sneak Peek for the Week: Tuesday: TWO WOD Tuesday.

Kdoggy is turning 27 this weekend. You have been warned. ????

Hang power cleans, jumping rope and possibly a running option. Be there.

Mid-week Grinder – Posterior chain and AB/Core. Be there.

Deadlifts, all day!

Strict barbell shoulder press 5-5-5-5-5-3-2-1 DB Fran Pyramid, for time

[vc_row][vc_column][vc_column_text]#nevermissamoday A sporty running, KB swing and pushup WOD, “Helen-like” Sneak Peek for the Week: Tuesday: Barbell strict press then a DB thruster/pullup WOD Wednesday:

Results

Skills: Footwork Friday – 10-ish minutes of fighting stance footwork drills to complete the warmup. WOD: AB/Core BlackJack 21-1 and 21-1 ladders of….. Be there!

Front squat – strength or skill Strength; 5-5-3-3-1-1-1 to 1 rep max Skill: 52×1 Tempo 5-5-5-5-5

Mid-week Grinder

DB split jerk strength work followed by a “Fran-ish” Wall ball shot and pullup workout. The usual Fast and Furious Tuesday. Don’t miss it!

[vc_row][vc_column][vc_column_text] Strength Work, followed by a sporty litte AMRAP of Rowing, ring dips and box jumps.  Then a nasty AB/core AfterWOD/cool down.  Never miss a

Empty Bar Tabata Intervals

Skill: Footwork Friday. Fighting stance footwork drills WOD: Deck of Cards, posterior chain and AB/core work. Be there.

[vc_row][vc_column][vc_column_text] Teen’s CrossFit Summer Program – June & July Sessions – 2019 Registration is now open for our Summer Program for teenagers. We’ll teach proper

A CrossFit Main Site WOD from earlier in the month, lightened up just a bit. Be there.

Snatch grip deadlifts, followed by a AB/core & grip crusher.

Make sure you are using high quality CBD products. We can help you know which products are good and which ones are not. It seems

[vc_row][vc_column][vc_column_text]Workout: “Run Around Cindy” 5 pullup 10 pushup 15 squats 3 rounds + run 300M (row 375), AMRAP in 25 minutes * If you are

Wishing the best to member Kara S. as she attempts Everest next month, for the fourth time. She heads out today. Her summit was interrupted

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] When driving down Detroit Road in Rocky River near Whole Foods, did you ever wonder what was in that big red building at the

Hang Power Clean 5-5-3-3-1-1 to 1 rep max Followed by a fast and furious barbell workout. Be there.

[vc_row][vc_column][us_image image=”8921″ size=”full”][vc_column_text]This week marks our 12-Year Anniversary of becoming a CrossFit Affiliate gym. We were the first affiliate in the northeast Ohio area, followed

Results

Posterior and single-leg accessory work followed by an unusual conditioning wod.

[vc_row][vc_column][vc_column_text]Mid-Week Grinder 20 minutes of three movements. You get to choose your third each round from a running, rowing, jumping rope or Airdyne. You can

[vc_row][vc_column][vc_column_text]Strength:  Pullup Isometrics Conditioning:  CF Football-Style EMOM, alternating barbell squats and ? —————————- We now have Pre-Class Prep Work (P.C.P.) added every day. We’re encouraging

[vc_row][vc_column][vc_column_text] Wear your high socks or long workout pants.  Deadlifts, all day! Sneak Peek for the Week: Tuesday:  Barbell Strict Press 5-5-3-3-1-1-1-1 to a 1Rep

Single-leg Work: Weighted walking lunges Conditioning: Friday Surprise. Some inversion and power development work, for time. Be there!

Strength: Tempo DB bench press Conditioning: “Pyramid Annie”

Tempo front squats, strength or skill followed by ” Jackie”. Be there.

[vc_row][vc_column][vc_column_text]Strength: Power Clean 5-5-3-3-1-1-1 to 1RM Conditioning: Sporty AMRAP of cycling hang cleans and toes to bar[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] In a surprise move, CrossFit, Inc. Founder and CEO Greg Glassman announced an additional week in the CrossFit Open series of workouts, Open WOD

Friday Surprise Single-leg and posterior strength work followed by a sporty conditioning workout

Strength: Strict barbell press Conditioning: A choice of running, rowing, airdyne or jump rope plus a few other things, 3 rounds for time. Be there.

Deadlifts, heavy, plus some burpees mixed in. Be there. Reminder, this weekend we’ll be doing a deep clean of our rubber floor mats. The roof

Recovering from 19.5 ???? A row sprint pre-wod followed by a 4-round, not for time, workout of box jumps, flutter kicks and KB swings, lots.

CrossFit Open Workout 19.5 33-27-21-15-9 reps of Thrusters 95/65 CTB Pullups 20 minute time cap We will have scaling options available so don’t miss this

Friday Fun Day Strength: Full body isometrics. Come learn ways to work practically every muscle in your body with little to no stress on your

CF Football Style, OH squats and KB swings. Be there.

Single-leg KB deadlifts plus a rowing/running/core grinder.

Barbell thrusters, strength or skill followed by a sporty conditioning wod. Be there.

[vc_row][vc_column][vc_column_text]Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12

Results:

Stealth Week continues. Nothing to fear, be here. ????????????

[vc_row][vc_column][vc_column_text]”Stealth Week” Show up and see what’s on the Whiteboard each day this week.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]”Stealth Week” Show up and see what’s on the Whiteboard each day this week.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]CrossFit Open WOD 19.3, with plenty of scaling options.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]A choice between two Partner WODs, both local favorites.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise.  Show up and see what fun is on the Whiteboard. Open WOD 19.3 was announced last night.  We will be doing it as

[vc_row][vc_column][vc_column_text]Strength:  DB bench press 10-10-10-10 Conditioning: 1 –>12–>1 reps of KB swings Abmat situps Pushups, hand release Open WOD 19.3 will be announced this evening.

[vc_row][vc_column][vc_column_text]Deadlifts 3-3-3-3-3 Followed by a sporty little conditioning workout of unbroken wall ball shots and wall walks.  Be there.[/vc_column_text][/vc_column][/vc_row]

Strength/Skill – Buildup for workout Grace or Isabel, your choice

CrossFit Games 2019 Open WOD 19.2 Rx’d and scaling options available. Don’t miss this one.

Tabata Intervals. Show up and see the movements. If you want to perform Open Workout 19.2 on Saturday at Noon, remember to RSVP in WODhopper

Squats, heavy. Skill/practice option available. You pick the type of squat, we pick the reps????

Strength: Barbell bench press 10-10-10-10-10×2 Conditioning: Grinder of goblet lunges, goblet step-ups, double hand release pushups and jumping rope. Be there

Skill/Strength: Power Snatch Conditioning: A fast and furious KB swing and burpee broad jump workout.

CrossFit Open WOD 19.1 AMRAP in 15 minutes of 19 wall ball shots 20/14 19 cals on C2 rower Target height for wall ball shots

Results: